Does the persistent ache in your lower back piss you off? We know you’ve tried various things, but you cannot completely eliminate it. But trust us, if you include yoga for back pain into your routine, it could be the key to getting rid of your discomfort. This blog will look at seven specific yoga stretches for the lower back. These stretches will give you physical relief and also help your body and mind to function in a better way. So, grab your mat, take a deep breath, and let us free your back from that pesky pain.
Try These 7 Yoga For Back Pain
The Child Pose Yoga For Back Pain
Although this yoga stretch may seem like resting, Child’s pose is an active stretch that helps elongate your back. If you had to go through an exhausting day at work, this pose can help you relax and release all your stress.
How to do it? Start with stretching your arms out straight in front of you, then sit back on your butt muscles, and come to rest just above — but do not touch — your heels. Hold this position for a while, simultaneously taking deep breaths, and repeat as many times as you feel like for a good and soothing stretch.
Source: Freepik
The Pigeon Pose Yoga For Back Pain
The Pigeon pose can be challenging for people who have recently started doing yoga. This pose stretches your hip rotators and flexors. If you practice this yoga for back pain, you will soon say goodbye to the aches and troubles.
How to do it? Start by sitting in the position of a dog facing the downward direction. Keep your feet together. Then, slowly move your left knee in the forward direction. The left leg should be bent perpendicular to the right; now, lower both legs on the ground. You can also keep your right leg extended behind you. You must then carefully pull your back foot off the ground and toward your back. Hold this pose by taking 5 to 10 breaths, then change to the other side. You can repeat the pose as per your requirement.
The Bridge Pose
This pose helps stretch your spine and releases all the pain and stiffness from your back.
How to do it? You must start by lying down on your back with knees bent and heels drawn toward the sitting bones. Your arms should rest along the side of your body. Now, slowly lift your hips upward. Keep lifting your tail bone until your thighs are parallel to the floor. Bring your arms below your hip and hold this position for 1 to 2 minutes. Now, release the pose slowly and rest.
The Cat and Cow Pose
This pose helps strengthen your lower back. It is the perfect pose for a sore back and will help loosen the back muscles.
How to do it? It would help if you started by bending on your knee and arching your body like that of a cat. Hold the pose for 2-3 seconds. Now, move on to the cow pose. For this scoop your spine in, press your shoulders back and lift your head upwards. It would help if you moved slowly from the cat to the cow position. This will help soothe the muscles and ease your pain. You can repeat this pose 10 times or even more as per your requirement.
The Upward Forward Bend
This yoga pose, also known as the forward fold, stretches your hamstrings and even your back muscles while providing ease to your tight and tense shoulders.
How to do it? You should start by standing with your feet shoulder-width apart. Try not to lock your knees; let them be free. Now gently exhale, hinge your waist, and bend forward. Try to reach the ground as much as possible, but do not worry if you can’t; you must stop wherever you feel that you can stretch comfortably. Repeat this pose five to seven times.
Source: Freepik
The Cobra Pose
The Cobra pose helps stretch your chest, abdomen, and shoulders. If you practice it, your spine will gain strength, and you will relieve the fatigue and stress that comes with back pain.
How to do it? You should lie on your stomach with your hands under your shoulder and your fingers facing forward. Slowly press your hands toward the ground and lift your head, chest, and shoulder upward. You can lift them all the way upward or even do it halfway upward. While doing this pose, your elbows must be bent slightly. Now exhale and come back toward the ground, slowly releasing the pose. Keep on repeating this as many times as you like.
The Triangle Pose
This can probably be one of the best yoga stretches for the lower back. It stretches your muscle fibres and helps lengthen the torso muscles.
How to do it? It would help if you stood straight with your feet together. Now, slowly move your left foot backwards by around three to four feet. Your left foot should be at an angle of 45 degrees. Now, turn your chest sideways and release the pose. Stretch your right arm toward the ground and your left arm upward. Both your right and left legs should be straight. Don’t overstretch; bend as much as possible while keeping a straight back. Hold the pose for a while, and repeat at your convenience.
Can These 7 Yoga Stretches Relieve Your Back Pain?
One small study has assessed the effects of yoga practice or physical therapy on a group of individuals. The participants were suffering from chronic back pain, and they showed significant improvement in pain and activity limitation. Both groups were less likely to use pain medications after three months. Many sources have proved that people who practised yoga showed small to moderate decreases in pain intensity in the short term.
Summing It Up
Although recent research supports yoga as an aid for back pain, it may not be suitable for everyone. You should talk with your doctor before starting any new yoga or exercise. They can help you mitigate all the possible risks and help monitor your progress.
You can begin with some practice, such as doing yoga for back pain for at least 10 minutes per day. You can take the help of books, articles or even online classes.
